In this short video, Dr Russ Harris (author of The Happiness Trap and a leading voice in Acceptance and Commitment Therapy (ACT)) introduces the concept of the “Struggle Switch.” He explains how resisting or fighting against difficult emotions can actually intensify them, and how turning the switch off through acceptance can help you respond more flexibly to life’s challenges.

What You’ll Learn:

• What the Struggle Switch is and how it operates.

• Why battling emotions like anxiety, anger, or sadness often makes them stronger.

• A simple shift in perspective that helps reduce suffering and improve wellbeing.

Why This Matters:

This video is a powerful reminder that it’s okay to feel what you feel. By practising acceptance instead of resistance, you can create more space for healing, growth, and the things that truly matter to you.

Suggested Use:

• No equipment needed - just an open mind and a willingness to reflect.

• Watch when you notice yourself “struggling with the struggle” or feeling stuck in difficult emotions.

• Consider journaling after the video: When does my struggle switch get turned on? What would it look like to gently turn it off?

Follow-Up & Next Steps:

If you found this video helpful, you may enjoy:

• Grounding & Defusion Techniques (check out our next video resource)

• Explore Mindswell Therapy’s surf therapy and walk-and-talk sessions, where these skills are practised in nature.